Muscle-Ups x 15 or Strict Pull-ups x 30
5 Rounds for time of: (14 min cap)
25 Double-Unders
10 Toes-to-Bar
25 Double-Under
10 Handstand Push-ups
Post time to comments.
This time last year… there were a couple with a Halloween… hangover.
Acupuncture
-Greer Nesbitt
What: ‘Community Style’ acupuncture available on a weekly basis at CrossFit Chicago for all members to include acupuncture, electrical stimulation, cupping and gua sha techniques as appropriate.
There will be a short intake questionnaire and intake form before the 1st appointment.
Greer Nesbitt, L.Ac. is an IL licensed acupuncturist and herbalist with Personal Liabilility Insurance through the American Acupuncture Council.
Cost: $25/per person cash, check ,credit card
When: start date: Monday November 5th at 5 pm-7pm
ACUPUNCTURE
Acupuncture is a natural, holistic treatment modality in which thin, sterile needles are inserted into the body via the skin to stimulate acupuncture points. The area of acupuncture needle insertion is not confined to any body area — the entire body may be needled, including the scalp, hands and ears. Upon needle insertion, sensations vary from patient to patient and can include a feeling of heaviness, pressure, warmth, itching, electrical impulse, or stinging. Minimal bleeding upon removal of a needle is normal, and bruising can sometimes occur after acupuncture. It is very important to remain still without moving while the acupuncture needles are in to avoid pain, or a broken or bent needle. Sometimes dizziness, lightheadedness, chills, fainting, nausea, or sweating can occur before, during or after an acupuncture treatment. It is advisable to eat a light meal before treatment. BRUISING MAY OCCUR with my acupuncture treatment.
It is advised to remain still without moving while the acupuncture needles are in my body to avoid pain, or a bent or broken needle.
Feeling dizzy, lightheaded, or nauseous may occur before, during or after treatment and I can tell my practitioner if I feel ill or uncomfortable in any way before, during, or after treatment.
ACCESSORY TECHNIQUES
ELECTRICAL STIMULATION
‘E-stim’ may be applied to decrease pain and further stimulate the effect of acupuncture needles. The clamps are attached directly to the needles. Patients will feel a painless electrical tingling. The level of intensity is controlled by the patient, and should always be comfortable and never painful. *It is not advised to perform e-stim to any patient with metal in their body.
MOXABUSTION (MOXA)
Moxa is mugwort herb (artemisia vulgaris) that is a very fragrant, spongy herb used to facilitate many different types of healing. It penetrates the body to strongly warm the area treated. Moxa can be burned through a ‘moxa stick’ that is lit and burned away from the skin, or it can be placed on top of a needle, or burned on a slice of ginger, garlic or a pile of salt. Patients will feel a pleasant heat sensation that penetrates deep into the skin. The temperature felt by the patient should never be felt as hot or burning. Blistering may occur if the heat of the moxa smoke or herb burns the skin.
FIRE CUPPING:
Cupping is a therapeutic method that uses glass cups to suction the skin. The oxygen inside of a glass cup or cups is burned out with a lit, alcohol soaked cotton ball, and then the glass cup is placed on the skin, creating a vacuum which raises the skin up like a small bubble. Swelling and/or circular red or purple marks usually appear after cupping and may last several days or weeks. Cupping is either stationary or moving. Moving cupping uses oil or lotion as a lubricant. Sometimes ‘bleeding cupping’ may be appropriate in which a lancet punctures the skin, and then a glass cup is placed over the pin-pricked area to pull out ‘dirty’ or stagnant blood.
Cupping may leave swelling or red/purple bruise-like circular marks on my skin which may last several days to weeks. If I cannot have circular discoloration on my skin for any reason I will inform my practitioner prior to cupping.
GUA SHA
Gua Sha is a healing technique that scrapes lubricated skin with a smooth surface tool, such as a ceramic spoon or jade blade. The red petechiae or ‘sha’ is the desired affect. Raising ‘sha’ removes blood stagantion and releases the exterior layer of pathogen. After gua sha it is important to keep the treated area covered with clothing or a scarf.
Gua sha will leave red markings on my skin that may last a few days to weeks.
Was going to do some power snatch/clean & jerk work but as i was warming up i just wasn’t feeling it so popped over to the 6am and got a few muscle ups in and a few serious gashes on the back of my knees from the high chains as i was doing a few muscle ups into forward rolls and my legs got caught in them accidentally so i can’t wait until the water hits them in the shower, gonna feel “great.”
Conditioning
5 rounds:
25 du
10 ttb
25 du
10 hspu
TIME – 7:09
missed 3-4 du’s as my new rope is about an inch too long and when some fatigue sets in i tend to miss one if it bounces off the ground so that’s where the 10+ secs was for a sub 7 time. i will shorten it now. all else was unbroken
MU: Didn’t really keep track of the number, but was working on chaining them together. After completing the MU Randy told me to push away at the bottom, but couldn’t seem to get it down. Something to work on.
Met: DNF!!! The HSPU’s were rough after doing the MU work and took too long. Added a Abmat after round 3, but should have done it from the start. Need to work on getting the kip down to a smooth coordinated movement. Subbed DU’s to 20. 14 rds + 17 DU’s.
WOW!
Really excited to learn more about acupuncture, cupping, etc. at the box. Welcome Greer! I typically work on Mondays, so I hope if I have an off night to take advantage of these services.
Oly Deload Week 12.2:
BS 3×5 @ #185
BP 3×5 @ #145
MU: Jumped in and had time for 2 sets of 3. Rusty but we’ll get back at these.
Metcon, Rx’d: 6:59
Unbroken. Kept this steady and concentrated on breathing. Fun mental one as I knew I couldn’t break otherwise Alex would pass me up in a heartbeat. Went strict on all HSPU, last few got tough but was able to lock them out.
Swim at DePaul
300 yrd warm up
15x 50 yrd- all splits were held between 45-49 sec
broke into sets of 5 with 90 seconds rest between
rest cycles:
1. 25 s
2. 20 s
3. 15 s
4. 10 s
5. 5 s
300 yrd cool down
total 1200 yrd
Did yesterday’s WOD to get my time and weight for the challenge.
80% bodyweight back squat (20# over my 1rm): 2 reps and they were NOT PRETTY.
30-20-10
20″ box jumps (had to sub with step ups because I’m still not supposed to do box jumps with my hamstring injury)
KBS @ 30# (I think, I couldn’t see what the weight was, but it felt heavier than 25#, but was lighter than the yellow one) All of these were unbroken.
Burpees (still hate these).
11:15
@Black Box Fitness (Albuquerque, NM)
A: 1RM Push Press
- 225# failed at 245# – Probably did too many sets leading up to the 245 attempt.
B: 50 Pullups for time (3 burpee penalty for letting go of bar)
- 2:17 (37-8-5) – Let go of the bar twice because of grip issues. 37 consecutive pullups is a new PR for me though.
C: 2 rounds
20 Goblet Squats (70# KB)
20 Situps
2:19 – Just kept moving on this one. Legs were a little shaky on the second round of Goblet squats but I fought through it.
Barbell 12.2
A1 Bench Press – 3×5 55% – 135/145
A2 Pul Ups – 3×5
Metcon – DNF! 7 HSPU short of finishing w/in the 14 min cap. First DNF in a really long time. Subbed 20# ball slams for double unders which took a little more time but like Randy said, it was probably easier to do while fatigued.
Post: Story time with the pack.
I’m totally down for acupuncture…have been meaning to try this for awhile. Greer, you’ll be seeing my face Monday!
@Greer, can you speak to using acupuncture as a rehab/prehab technique (specifically for lower back issues)? It’s been recommended to me multiple times but I’ve always been too much of a baby to try it.
Thanks!
9 a.m. with Jonny. Fun working out with AndreaB and Lisa. I thought this would be more of an AMRAP for me, but I actually eked by at 13.55, modified. Subbed 50 single unders for the dus and most of my ttb were kte. Proud of myself for kicking into my handstand position every round. Just need more depth of my push ups in the future.
Muscle Up work – able to finally string a few together and was getting pretty bullish on these until got a couple nice rips on the palm/wrist. Thus called it a day, but got foundation to continue improving.
Metcon: handstand pushups are high on my “suck list” right behing snatch and overhead squats. I did get some great ques on how why i was all over the place in my futile attempts at kipping (burn out trying to stay strict). Key take aways – plant hands further away from wall and bring knees to chest together vs like a frog. tried after metcon and made significant difference. Time was 12:50 something or 13:00 something.
Muscle up work was fun this morning will Brian. Tried not doing false grip and get my elbows straight on the bottom. Also worked on my kip being a little more efficient and faster.
Metcon Rx at 12:05
DUs are getting better. I might have a bit too long of a rope. It smacks the ground and bounces up sometimes causing me to trip up. Handstand pushups are also on my suck list. I can do them but not a bunch without getting fatigued. Played around a little bit with hand position and tried to make the kip up more powerful and efficient. Today all in all was good because i got to work on some things ive been wanting to see.
Did one set of strung together muscle ups. Got confused after that and by the time I figured it out I was out of arms. I figured out that you should bend your legs when your arms are bent, straight legs with straight arms to get the right swing and kip. Next time.
Used an ab mat to do hspu unbroken for 3 rounds.
It is possible I did 6 rounds of the wod. It’s unclear.
You wait until I leave to offer electroshock therapy? That seems ill-timed…
Nutrition Challengers!!
Make sure you guys who have not done your baseline workouts or gotten your bodyfat% done yet to take of it as soon as possible. Thursday is going to be the cut-off date for anyone participating in the challenge. Top prize is looking to be well over $1,000, if you’re still on the fence.
Hello all!
I am excited to start the community acupuncture on Monday night!
For many of you it will be a new experience, so I will glad to answer any questions you have. You can always email me at greernesbitt@gmail.com.
Regarding acupuncture for low back rehab, yes, it can compliment any healing process for any part of the body. Acupuncture is excellent for natural pain relief, and it also bring fresh Qi (energy) and xue (blood) to the area to promote healing, as well as moving ‘stagnation’ or ‘stasis’ which is often the cause of pain. The accessories (cupping/gua sha/electrical stimulation) are other techniques used to support acupuncture.
Also, have no fear!! Acupuncture does not ‘hurt’ – there are sensations you may feel, like warmth, pressure, tingling, and maybe a slight pin prick with the initial insertion. In no way will it cause pain. I have some very small, thin needles for those with trepidation, but the best way to get over any fear of needles is to get acupuncture – you will see that it is no big deal at all and you may not feel anything! :)
Markets closed today so hit up the noon.
Muscle up work–
Did strict, kipping with false, and no false kipping. Got in around 25. Felt okay today
Metcon–7:38. Tried using tripod kip on HSPU today for first time in a WOD. Used it for all 50. Saves the shoulders at the end, but my kip with these is kind of slow. Need to work on this more to save time on workouts like this. Around 2 or 3 trip ups on double unders, TTB unbroken, and HSPU unbroken except 8-2 on last set.
Post—Worked with Mike T. on these.
A1) 8 min tabata of 20 on 10 off of V sits and planks
B1) 5×8 Glute Ham raises with 15# plate
C1) 1 min on 1 min off for 3 rounds on airdyne. Max cals.
107 calories. 41 on first min and then fell off kind of hard. The rower still sucks more, but this hurt a bit.
If you see your name missing off the list, please email me!! These are your teams. Your coach is the first name on the list.
Bryce
JoshB
PaulC
TravisC
KatieF
AlisonF
CaseyC
ZackJ
AbeM
ScottR
BobS
KristiS
JohnU
Eileen
AdamB
MJC
PatD
AliG
JessicaH
JonL
RobO
ErikaO
LaurenR
EricS
ChrisW
Erin
MarkB
MathiasD
NickG
EmilyG
KristenH
MarissaL
MeganM
KatieM
JeniR
MeganT
JimW
Gina
KrystalB
SaraC
DinaD
ChadG
SusanH
LyleL
DavidM
ChristinaR
MelissaS
JohnS
DevinT
Karen/Kacey
AlfredoC
KateC
AbbeyC
JohnG
CarrieH
FranL
JoeP
MelisaS
AndyS
JasonS
NikkiY
Kurt
LouC
MaggieC
WillF
JaredH
EthanJ
BrianK
BenL
TeraL
JoshR
DaneS
MattT
MoZ
First kipping handstand !! Thanks Mat and Greg !
That was ‘hand stand push up’ !
Hit the Noon clas today – Thanks Kelly!!!!!
Muscle up work, focused on stringing them together – 8, 7, 5 total 20. Felt pretty good, shoulders need to be a bit looser next time.
Metcon Rx @ 6:55, just kept moving. tripped up on the double unders during round 4. TTBs and HSPUs unbroken.
@ Joy – Awesome, congrats!!!
Whattup team!
Andy S
Kate C
Jason S
Can you guys send me your email addresses so you can join our team email chain? Cason95@hotmail.com
@Bryce
Will we be able to get our team members “names” and email addresses. Sorry but I am not good with deciphering abbreviations/monikers.
Or, if my teammates are reading this post please email me at eileen at cross fit chicago dot com.
Thanks!
@Greer: Please say that I can get in on this if I can’t get there until 7pm on Monday? Or is the session meant to be a two hour appointment deal from 5-7pm?? I need this badly for a recent ankle sprain and look forward to some holistic healing to go along with my rehab work. Hoping to see you for this.
4pm’er today with Coach Bryce/Kelly…..
Larger class as a lot of regular 5pm’ers came in a hour early.
Strength: 3 Strict MU’s and 6 kipping(no false).
-all PR’s for me.
-definitely scared on coming off the top of the rings for the next kip. Need to relax and learn to let gravity do the work and push through into the next rep.
Metcon: 5 RFT @ 12:30
-hit a huge wall on HSPU on rounds 4 and 5
-felt vulnerable letting my neck/head rest on the ground as I got tired to earn each rep with my kips
Lets go team Kurt!
Oly 12.2
Snatch
2×3 @ 95
2×3 @ 115
3×2 @ 125
3×1 @ 135
Split Jerk
2×3 @ 125
2×3 @ 145
3×2 @ 165
3×1@ 175
Clean
2×3 @ 135
2×3 @ 155
3×2 @ 175
3×1 @ 185
Conditionting:
5 rounds
25 DU
10 TTB
25 DU
10 HSPU w/#15+abmat need to go down to just an abmat next itme
time- 13:32
Funny thing today, I don’t know how but I pulled a muscle in my butt playing dodge ball………………..It really hurts.
Oly 11.2 Deload
Snaha
2×3 95
2×3 115
3×2 125
3×1 135
Split Jerky
2×3 135
2×3 155
3×2 165
3×1 175
Clean
2×3 135
2×3 155
3×2 175
3×1 185
WOD
5 rounds of:
25 DU’s
10 TTB
25 DU’s
10 HSPU
14:46
My shoulders were cramping up mid WOD
Sucky sucky f$cky f$cky!
Congrats to Radin on his 1st muscle up!!!! Way to go and great job getting like 5 more afterwards. Don’t forget to take that fish oil tomorrow :)
Nice job!
If anyone found a set of four silver keys and a CFC tag please let me know!
Thanks
Oh the rust was on today. Able to get through the first three rounds unbroken however 4 and 5 were a challenge. Was trying to keep pace with “The Cream” but he got me by a minute. It was great to be back in a class with other athletes. GETSOME!!!!
Time 12:23
Thanks for the props Kate!
Finally got my first muscle up! Number one wasn’t pretty (I kind of lost my grip and did an elbow ring dip), but got in a decent groove on 2-6, before wearing down. I really hope that I can repeat it next time.
Unfortunately, the metcon didn’t go as well…
Rx’ed, but DNF. 4 rounds and 9 HSPU
The wheels totally came off at the end today. I flew through rounds 1-3, 4 was okay and then I couldn’t do the HSPUs in round 5. I think I had almost 4 minutes, but I couldn’t complete them. Lots of fails and singles. I want a do over. I’m spent…..
Pre: 3×20 Back Extensions and GHD sit ups (only 1.5 rds of GHDs when I realized I should probably save my core for the workout!)
10 MUs with straight arms/turn out at the bottom. Now just need to start to string them together….
Metcon-Rx’ed DNF’d
Had a round to go at the cutoff.
Post: Made up the HSPUs I didn’t get to in the workout, and then some (~25 total).
Congrats Josh on your MU! It’s ironic b/c I heard you comment about how you would give up strict pullups for a MU before we headed to the back room…now you have pullups and muscle ups!
I have another submission. Flew in from Albuquerque this evening and decided to come in and do the daily WOD.
That makes this my first same day multi-time zone workout.
Muscle Ups
3 sets of 5. Didn’t go for max reps just wanted to stay fresh for the WOD
WOD:
25 DUs
10 TTB
25 DUs
10 HSPU (1abmat)
11:48 – Was flying through this for the first 3 sets then fell off sharply with HSPUs. Really need to get an efficient kip into my tool bag.
How did no one(Adam C) post the Family Guy clip of Brian getting acupuncture with the needles next to the poision needles?? Classic.
Made up Monday’s Nutrition/Lifestyle Challenge Benchmarks
Back Squat AMRAP @100% BW (137#)
20 reps
Metcon
Subbed 20# ball slams for burpees for the bum thumb. All else Rx’d.
Time–7:01
Metcon Rx’d
10:57
My HSPU were broken up more than I would have liked
Feels good to be back after 3 days away and not making the greatest food choices
Fun working out with franzig.. pu started with just black and eventually added red..
20Dus and mostly knees to elbows
13:17
my shoulders hurt.
Rx 12:01
Bench Press 3X5 @ 65# (55% of 1RM)
Pullups 3X5
Metcon – 8:39
Used a 15# because there were no ab-mats. Could have done this without the plate.
Post: 5X1min handstand holds, 4X20 overhead band pull aparts.
Muscle Ups 6-5-4-4-4
Biggest Sets I’ve been able to string in awhile, feeling stronger on these lately
Metcon – 10:23
Took me seriously 45 seconds to finish the last HSPU. Ridiculous. First set unbroken, second set 7-3, third and fourth sets I started out with 6 and again struggled through singles. I don’t get it. Last set, started out with 7!!! Way too long on HSPUs still.
TTB all unbroken
DU’s broke at weird places tonight on two sets… need more mental focus there on shorter double under sets
Post 3×10 Ring Dips
I also did 1 set of False Grip Pull Ups but my hands were cashed!
Welcome Team Erin! I emailed all of you so let’s get this party started!!
Give me a D… oh screw it, yeah, I DNF’d, despite scaling to 20 DUs a round and having an abmat (then 2 toward the end). What a cluster.
I did, however, finish. In something around 16… it was so late, Fish had already turned the clock off and gotten everyone stretching.
Next time we do this WOD, I hope I don’t do 27 muscle-ups beforehand (5-5-7-5-5). Yeah, I got carried away, but was trying to work on a few things. Plus, MUs are cool and this made me feel slightly less bad about DNFing.
Speaking of which, love hearing about the recent parade of MU first-timers. NTAC, does this graduate you to status of Marginally Talented A$$ Clown now? Congrats bud.
Lots of acronyms today…
Muscle Ups – Mixed in a few strict and kipping. Kinda lost count but probably(?) got to 15.
Metcon – DNF – Still can’t kip HSPU at all so this really slowed me down. Struggled a bit with DU for a little while too which was odd. Got to 4 Rounds and finished the last set of DU but didn’t get to HSPU – finished them afterwards though.
Big congrats to Radin on the muscle ups – really solid work and very fun to watch.
30 pull ups with orange band. Totally lost the ability to do pull ups.
DNF
HSPU with 15# plate and abmat
4 round + 10 TTB
Strict Pull-ups x 30 with red and black band: could only do 2-3 at a time. Only 1 at a time on the last ten.
5 Rounds for time of: 13:14
50 jump ropes
10 Toes-to-Bar (I wasn’t happy with myself, my form slipped throughout)
50 jump ropes
10 dumbbell push presses with 2 15 lbs dumbbells.
Did this on Thursday make ups after oly 12.4 deload work.
Metcon Rx: 12:26 or so. Don’t remember exact time. Broke the 4th set of ttb 6/4 and HSPU 6/4, then 5th set ttb 1-1-2-1-1-1-2-1-1 and HSPU 5-2-2-1 so that sucked. But I did get 2 sets of DUs unbroken, woot!